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Living Large: Jay Cutler's 8-Week Mass-Building Trainer - Eat Large

The best bodybuilders have nutrition down to a science. Jay Cutler might as well have a Ph.D. in eating large and getting big. Maximize your muscle growth by following his nutrition plan!
Main | Live Large | Train Large | Eat Large | Legacy | Supplements | We 'Mirin | Get Started

Elite bodybuilders like Jay Cutler need more food in one day than most of us eat in two. Or three. You may not be 280 pounds of muscular mayhem, but if you want to gain size, you need to be ready to eat, and then continuously ask for more. Many lifters think the size battle is won or lost in the gym, but the diet is what separates the beasts from the boys.

Learn how Jay Cutler eats, check out what he eats, and take home some nutrition lessons from the man himself. Take in the right food in the right amounts at the right times, and you'll be a mass monster in the making. Let the metamorphosis begin.

Living Large Eat Large
Watch The Video - 13:14



He trains hard, he works hard, but more than anything, Jay Cutler eats. A lot. "Cooking and eating is five to six hours of my day, no question," Jay says. "If you follow me around for a day or two, you'll see that most of my time is spent eating meals."

Food is Jay's biggest expense, his biggest time-sink—and one of the main reasons he's been so monumentally successful. Eating so much so often is Jay's biggest challenge. "The hardest part about being the competitive bodybuilder Jay Cutler is the amount of calories I need to eat," he says.

"I have zero cravings and zero anticipation for any meal. I don't look forward to food."

Most bodybuilders love to eat; they crave food. Not Jay: "I have zero cravings and zero anticipation for any meal. I don't look forward to food." Jay may not love it, but he still has to eat every three hours. He eats at midnight, again at three a.m., and then he eats his breakfast at six a.m. "The consumption of food remains consistent, and I still can't eat enough," Jay says.

When he's training for a contest, Jay likes to stay home to prepare his food, leaving nothing to chance. "I like to weigh everything," he says. "[Precontest], I take my diet very seriously."

Nonetheless, Jay's immense caloric expenditure means he eats food that most clean eaters would avoid. "Having a turkey sandwich and some potato chips is great for me," he says. "I'll have a Snickers bar every once in a while." To keep his size, Jay also needs a pretty consistent fuel of insulin-stoking simple carbohydrates. "Dense, fibrous carbs don't hit my body hard enough."

He may not like having to eat as much or as often as he does, but Jay has the experience and willpower to do it well. It is his mental toughness that makes him not only a physical specimen but also a warrior at the mental game.

5 Tips to Eat Large

1
Nutrition Always Wins

You can kill yourself in the gym all day long, but if you don't have the nutrition to back it up, you'll never see mass gains. "I tell people to put as much effort into their diet as they do into their weight training," Jay says. Whether an athlete, bodybuilder, or fitness enthusiast, your job includes eating the right number of carbs, protein, and healthy fats.

2
Supplement Smart

"Supplements can give you an advantage," Jay says. "You have to find ways to budget and be able to fit that extra stuff in there." Beginners don't necessarily need fancy products. For most people, a tub of protein powder and a multivitamin will do just fine. For more advanced athletes, pre-workouts, BCAAs, and fat burners may help those fitness goals come to life a little faster.

3
Schedule Time For Meals

Most people who want to build muscle simply eat too little. Although it might be difficult on a busy schedule, scheduling time to eat is essential. "The average person needs at least five meals [per day]," Jay declares. Unless you're a pro bodybuilder, you don't have to spend eight hours of your day preparing and eating meals, but even the average Joe needs the right number of calories to build serious muscle.

4
Learn From Experts

"I think I've had the best advisors from the day I started," Jay explains. "I think it's good to hire someone who has some knowledge about nutrition. You might as well do it right because the nutrition is more important than the weight training." You may not be able to afford an actual nutritionist, but you can do research and learn as much as you can about which foods have the right effect on your body. Your success may depend on it.

5
Carbs Aren't Evil

If you want to get big, you need to eat carbs. Building muscle takes the right combination of macronutrients. It's not a "protein-only" magic trick. Jay needs simple carbs to keep his muscles full. "I can't eat just oatmeal and egg whites or fish," he says. "I can't do it. I shrink. I need a lot of simple carbs." To grow, you can't skimp out on any macronutrient. You need the right ratio.

Eat Large Plan

As Jay Cutler preps for the 2013 Mr. Olympia, his weight will fluctuate between 260-270 pounds of ripped muscle. Maintaining this extreme level of low-fat mass means pounding down a lot of quality calories. Jay's body is a nutrient-shuttling machine fed by large amounts of protein and carbohydrates, coupled with limited fats. You probably don't weigh as much as Jay, so you won't eat the same daily totals, but you can follow Jay's nutrient distribution and textbook approach to mass-making nutrition.

How much is "a lot?" Jay eats roughly 4,700 calories per day. At his current weight, that means Jays devours 17-18 calories per pound every day of the week. He eats more than 1.5 grams of carbohydrates and protein per pound, and roughly 0.3-0.5 grams of fat per pound.

Eat Large Calculator

Body Weight
Calories Needed
 
Protein
 
Carbs
 
Fats
 

Jay's diet is built around a 40/40/20 macronutrient ratio. In other words, his daily diet comprises 40 percent protein, 40 percent carbohydrates, and 20 percent fat. Jay doesn't follow these amounts exactly, but he comes pretty darn close.

To build your own mass-terpiece physique, simply tailor Jay's macro breakdown and calorie spread to your current weight. The nutrition calculator below will help you establish a bulking baseline. It will provide a muscle-building diet based on your weight, 17.5 calories per pound, and a 40/40/20 macronutrient ratio.

You might have to tinker with the specifics and fine-tune the details, but Jay's daily meal plan below will help you scale your meals to match the master's. Get ready to eat big, lift big, and get big. Get ready to crack some sidewalks.

Jay's Daily Meal Plan

Meal 1
Meal 2
Pre-Workout
Intra-Workout
Post-Workout
Meal 3
Meal 4
Meal 5
Meal 6
Daily Total

Calories: 4,690
Carbohydrate: 487 g
Fat: 95 g
Protein: 469 g

Meal Plan

Main | Live Large | Train Large | Eat Large | Legacy | Supplements | We 'Mirin | Get Started

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Dracid

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Dracid

awesome macro calculator. I knew my intake was around 2800 a day for bulking but wasn't sure of the grams for each nutrient.

Sep 16, 2013 2:34pm | report
 
DSBulldog

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DSBulldog

Finally a program that lets you know, protein and pre workout are all the supps you really need unless you are headed for the Arnold Classic.

Sep 16, 2013 4:35pm | report
 
BerserkElite

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BerserkElite

5,300... maybe I should put in my IDEAL weight? 4,100 sounds better :O

Sep 16, 2013 8:22pm | report
 
keeny76

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keeny76

this program is to get BIG. It will assume you want to get big from what you are right now. So if you were to put ideal weight & get lower calories, I think you need to look at a different program.

Sep 17, 2013 4:39am | report
Soilworker

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Soilworker

im pretty sure all of these calcs want you to put in your lean mass weight too though, because you only need to feed muscle, not fat i may be wrong but i remember reading one of the pages someone posted with a calc on it for macros and they stated it was lean mass only

Sep 21, 2014 7:09pm | report
keeny76

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keeny76

The calculator is neat. I'm definitely eating lower than this and that seems about right.

Sep 17, 2013 4:38am | report
 
Webbie93

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Webbie93

Ok so is this macro calculator what I should be eating at my weight to maintain or bulk? Should I enter the weight I want to be or just add calories off of that because I thought I was supposed to be eating more. I'm 19 so I got a strong metabolism, should I do the macro's it says or will that lead to me maintaining?

Sep 17, 2013 6:04am | report
 
AJK47

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AJK47

It's just a rough estimate to start on. If your weight's not moving up on the scale keep bumping the calories until it starts to move. ----right now I'm eating about 700 calories more than what it told me just to maintain.
Good luck!!

Sep 29, 2013 6:52pm | report
CaliberIsNumUno

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CaliberIsNumUno

Here's the funny thing, it says "Jay's daily meal plan", and literally, no joke, I'm watching the hour long video that's on youtube that goes with "Jay's Living Large" program, and as I read "2 packs of oatmeal", in the video, Jay says "I don't eat oatmeal".

Sep 17, 2013 6:28am | report
 
Rossbab12

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Rossbab12

How about that part in the video where he says,"I like to get at least 4 meals in before I train."

And here it's only listed as 2 meals then training. BB.com is a complete f*****g joke when it comes to listing information on their programs, especially the guy from MP and his 16 week program.

Sep 17, 2013 11:54am | report
Kovenant

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Kovenant

This is Marketing bro, he threw he's new line of products, how to better scam you giving a bad training programs and bad diet nutrition lol.

Sep 22, 2013 3:47pm | report
Jfern689

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Jfern689

He says he doesn't look forward to every meal and doesn't have a favorite food

Sep 24, 2013 10:02pm | report
gdluke

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gdluke

^^That's cause if you're not a "Natty" nutrition doesn't even matter.

Oct 18, 2013 10:28pm | report
bigkda511

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bigkda511

He eats dry oats.. he ate them before he won his first olympia when he used to train early in the day so this likes like the diet for when he was training for the olympia when he beat Ronnie Coleman

Sep 28, 2014 3:45pm | report
fletcherandrew9

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fletcherandrew9

i wouldnt follow any of these guidelines. What works for jay doesnt wont work for the average joe........plus i dont believe any of that meal plan looks more like an advert for supps for me. I also dont believe in eating 5 meals a day as long as you hit ur calories and macros meal timing is irrelevant. Videos are entertaining though.

Sep 17, 2013 12:38pm | report
 
jackomack

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jackomack

I've been doing Intermittent Fasting for over a year now and had increased gains (bulking and cutting)

Sep 21, 2013 11:23am | report
parrukumar100

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parrukumar100

if u wanna look big then you have to eat big, der r no shortcuts.

Sep 18, 2013 4:47am | report
 
Vikingissimo

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Vikingissimo

I love hes mentality on food and training. It has to stay fun. No specific workout days and go by feel always. you know best what your body needs and when it needs rest. What comes to food. I also hate food but there is absolutely no way around but eating it. Jay you are the best of all and MR Olympia 2013 !

Sep 18, 2013 5:49am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 187.39 lbs
  • bf: 10.0%
medic2721

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medic2721

is the Gatorade in meal 3 the G2 low sugar? and do u mix that with the protien? thats a lot of liquid in one meal

Sep 18, 2013 11:48am | report
 
tannerc14

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tannerc14

im guessing its not.. he said that he likes his fast acting carbs because they hit him harder.. also Gatorade with low sugar as a post workout meal defeats the purpose. you need those fast acting cars after your workout!

Sep 19, 2013 3:52am | report
Kovenant

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Kovenant

you need fast acting carbs after work outs if u want all the protein going inside the muscle or if u want to spent some money popping your protein use low sugar drinks

Sep 22, 2013 3:49pm | report
reid95

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reid95

2360 calories is not enough for me....sorry. I had to bump mine up to 2600.

Sep 20, 2013 9:24pm | report
 
gdluke

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gdluke

Agree, I'm right around your stats, and I've also had to go up to about 2600 to see the scale move. And no matter what they say, it's **** near impossible not to gain some fat when you're at a surplus in cals.

Oct 18, 2013 10:33pm | report
nicholasberg

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nicholasberg

agreed this has me bulking on 2625. guess what i really bulk on? 3600

Nov 27, 2013 12:36pm | report
RussAnderson

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RussAnderson

i doubt j cutler even wrote any of this ?hes still a cool bodybuilder but if your a natty u certainly aint going to gain that type of size following this.just be better putting up what amount of gear he takes and cut to the chase haha.

Sep 21, 2013 8:35am | report
 
Showing 1 - 25 of 51 Comments

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